Before we begin with any advice and tips, it is important for you to listen to your doctor’s advice. Even though complications during pregnancy do not happen to all women, but if they do arise in your case, they may prevent you from carrying on with your training, despite how how committed and motivated you are with your running.

A proper and open discussion with your Ob-Gyn about your exercise schedule is key to having a healthy pregnancy. A supportive doctor will understand and recognise the benefits of an exercise program. You can have your doctor address your needs and give you advice that suits your body during your pregnancy. At any time, if you feel the need to get a second opinion, do not hesitate to do so.

Once you are good to lace up and continue running, then make sure that your enthusiasm is cautious.

Here are a few tips that you absolutely must keep in mind on your run:

  • Keep your heart rate at or below 140 beats per minute (bpm) while exercising.
  • Most experts agree that a pregnant woman must keep her core body temperature at a recognized safe level (below 101°F) to protect her unborn baby from potential birth defects.
  • Train outdoors, rather than indoors. Training outdoor ensures that the wind cools you down. If you don’t have an option and must train indoors (on a treadmill), then make sure that the area is well ventilated.
  • Avoid running in warm or hot conditions. Pregnant women should never run to a point of breathlessness.
  • Never overdo your workout/run – remain comfortable in your run. Remember, your body is going through a lot of changes and you’re not in a competition.
  • Always remain hydrated – Before, during or after a run, make sure you are never parched. Doctors advise that pregnant athletes drink 100ml of water every 15 minutes during a run, and definitely remain hydrated the rest of the day.
  • Wear shoes with increased stability and cushioning.
  • During pregnancy the hormone relaxin is produced in a woman’s body. This hormone is responsible for relaxing joints and ligaments. Loose joints and ligaments can make you more susceptible to injury, and the gradual widening of your hips will change your biomechanics and make your feet more likely to overpronate (i.e roll excessively inwards). This is the reason that easing gently into a run and making sure that you stretch properly and sufficiently afterwards is paramount.

    But as we mentioned earlier — it is essential to listen to what your doctor has to say, before jumping into your routine. That expert advice along with these pointers should keep you running all through your pregnancy!

    Main image: Muscle Up Mom

    mobiefit apps

    Subscribe to our Fitness Wiki for a new article in your inbox everyday!